Wild rice vs. Bran — In-Depth Nutrition Comparison
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Summary of differences between wild rice and bran
- Wild rice has more vitamin B6, zinc, vitamin B3, and copper; however, bran is higher in manganese, selenium, vitamin B1, and phosphorus.
- Bran covers your daily need for manganese, 30% more than wild rice.
- Wild rice has 9 times more vitamin B3 than bran. While wild rice has 1.287mg of vitamin B3, bran has only 0.144mg.
These are the specific foods used in this comparison Wild rice, cooked and Oat bran, cooked.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +83.3% |
| Contains more ZincZinc | +152.8% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +46.7% |
| Contains more PhosphorusPhosphorus | +45.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +241.8% |
| Contains more SeleniumSelenium | +862.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +155.9% |
| Contains more Vitamin B3Vitamin B3 | +793.8% |
| Contains more Vitamin B6Vitamin B6 | +440% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +207.7% |
| Contains more Vitamin B5Vitamin B5 | +40.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.282mg | 0.964mg | 30% |
| Selenium | 0.8µg | 7.7µg | 13% |
| Vitamin B1 | 0.052mg | 0.16mg | 9% |
| Vitamin B6 | 0.135mg | 0.025mg | 8% |
| Vitamin B3 | 1.287mg | 0.144mg | 7% |
| Zinc | 1.34mg | 0.53mg | 7% |
| Copper | 0.121mg | 0.066mg | 6% |
| Folate | 26µg | 6µg | 5% |
| Phosphorus | 82mg | 119mg | 5% |
| Vitamin B2 | 0.087mg | 0.034mg | 4% |
| Iron | 0.6mg | 0.88mg | 4% |
| Calories | 101kcal | 40kcal | 3% |
| Fiber | 1.8g | 2.6g | 3% |
| Carbs | 21.34g | 11.44g | 3% |
| Magnesium | 32mg | 40mg | 2% |
| Protein | 3.99g | 3.21g | 2% |
| Choline | 10.2mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Calcium | 3mg | 10mg | 1% |
| Fats | 0.34g | 0.86g | 1% |
| Monounsaturated fat | 0.05g | 0.291g | 1% |
| Saturated fat | 0.049g | 0.163g | 1% |
| Polyunsaturated fat | 0.213g | 0.339g | 1% |
| Vitamin B5 | 0.154mg | 0.217mg | 1% |
| Net carbs | 19.54g | 8.84g | N/A |
| Potassium | 101mg | 92mg | 0% |
| Sugar | 0.73g | N/A | |
| Sodium | 3mg | 1mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.049mg | 0.057mg | 0% |
| Threonine | 0.127mg | 0.086mg | 0% |
| Isoleucine | 0.167mg | 0.114mg | 0% |
| Leucine | 0.276mg | 0.235mg | 0% |
| Lysine | 0.17mg | 0.13mg | 0% |
| Methionine | 0.119mg | 0.057mg | 0% |
| Phenylalanine | 0.195mg | 0.155mg | 0% |
| Valine | 0.232mg | 0.165mg | 0% |
| Histidine | 0.104mg | 0.07mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.3% |
| Contains more CarbsCarbs | +86.5% |
| Contains more FatsFats | +152.9% |
| Contains more WaterWater | +13.6% |
| Contains more OtherOther | +22.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.9% |
| Contains more Mono. FatMonounsaturated fat | +482% |
| Contains more Poly. FatPolyunsaturated fat | +59.2% |
